Four Proven Workout Plans to Help You Get Fit Again

January has returned and the sugar cookies have finally gone stale. The calendar flips, and you're finally ready to thaw out your muscles and make the gym a possibility again. If you’re one of the many stepping back into the gym after time away, the question isn’t should you train — you know you should — it’s how to train in a way that actually works with your life. It's a fresh start, so how can you use it most effectively?

Most people overcomplicate that answer. They bounce between random workouts, machines, and exercises they saw on TikTok. Soon motivation fades because results feel like empty promises. The truth, however, is simpler and far more encouraging: the fastest way back into shape is to train your whole body with intention, and to make the barbell the centerpiece of your workout plans.

That’s why having a workout plan or program still matters. Classic programs like a four-day upper/lower split, a five-day bodybuilding-style split, or a six-day push-pull-legs have stood the test of time for a reason, and they share the same foundation. They revolve around movements that deliver powerful results — squats, presses, and deadlifts. They train your body to work as a unit instead of as a collection of isolated parts, and they give you more return for every minute you spend in the gym.

Four Proven Plans

1. The Standard Novice Linear Progression (NLP): Three Days a Week

Breakdown

Pros: Time and energy efficient; rapid strength increase; simple; least amount of equipment necessary

Cons: Sessions can become monotonous; longer as you get stronger and need more rest between sets.

Suggested Rep Schemes: 3 x 5 on everything, except 1 x 5 on Deadlifts

2. The Upper/Lower Split: Four Days a Week

Breakdown

Pros: Balanced week; shorter sessions; rapid strength increase; pretty simple

Cons: An extra day than the NLP

Suggested Rep Schemes: 3 x 5 on main lifts, except 1 x 5 on Deadlifts. 3 x 5-8 on all accessories.

BONUS: Here's a variation of the Upper/Lower 4 Day split that can be a nice compromise between it and the original NLP.

Breakdown

Pros: Balanced week; shorter sessions; rapid strength increase; pretty simple

Cons: Routine not consistent days of the week.

Suggested Rep Schemes: 3 x 5 on main lifts, except 1 x 5 on Deadlifts. 3 x 5-8 on all accessories.

3. The Bro Split: Five Days a Week

Breakdown

Pros: More variety; fits alongside work routine

Cons: More complex; less pure strength work; not as much rest

Suggested Rep Schemes: 3 x 5 on main lifts, except 1 x 5 on Deadlifts. 3 x 5-8 on medium-level accessories. Small-muscle accessories 3 x 8-12.

4. The Push Pull Legs Split: Six Days a Week

Breakdown

Pros: Builds near-daily routine; lots of options for fitting in variety

Cons: Difficult to manage time-wise; less true strength work; limited recovery days.

Suggested Rep Schemes: 3 x 5 on main lifts, except 1 x 5 on Deadlifts. 3 x 5-8 on medium-level accessories. Small-muscle accessories 3 x 8-12.

Key Reminders for Food and Hydration

• Eat Enough Protein: Protein supports muscle repair. Include lean meats, eggs, dairy, or plant-based proteins in every meal.

• Carbohydrates: Carbs are the primary fuel for your workouts. If you're restricting them for a weight-loss goal, eat the majority of them before your workout.

• Hydration: Water is essential. Drink water before, during, and after workouts. Aim for at least 100 ounces daily, more if you are a heavy sweater.

• Meal timing: Total calories matter the most for weight loss, but for gym performance, timing also matters. Try to eat a balanced meal 1-2 hours before training and a fast-digesting protein- and carb-rich snack or meal within 30 minutes after lifting. If in a time pinch, check out this reel for some quick pre-workout snacks.

• Alcohol: Avoid alcohol as much as possible, which can hinder recovery and performance.

• Sleep: You are not a special snowflake. You need your sleep. Get to bed!

  
  

Final Thoughts on Restarting Your Lifting Program or Workout Plans

New Years Resolutioners get teased a bunch on the internet, but that's where the teasing remains. Nothing is more motivating than seeing somebody in the gym who decided to make a change and is now sticking with it all the way through.

If you're in this situation, visualize yourself continuing this new lifestyle in March, and April. Visualize carrying it through the summer months. If you can stay

consistent, the results will come. You didn't get "out of shape" in one or two months, so you won't get into shape that fast either. But every day is a step in the right direction!

For more (including free entire programs!), email Jordan@ironhabits.com or subscribe to our newsletter from the links in the bio of @Ironhabits on Instagram.